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Farmers Market Meal Plan: Week 3 of the September Eat Local Challenge
September 19, 2016
This week's meal plan is a little different. We're going the "Build-Your-Own" route, which gives you more choices, while still remaining easy-peasy. All you have to do is pick out your favorite vegetables, roast a big batch of them, and then use them in variety of recipes throughout the week. This meal plan is meant to feed a family of 4 for 5 nights. But you’ll most certainly have leftovers for lunch with some of the recipes as well as additional ingredients that could be re-purposed during the week. Also, you may notice these recipes are a little light on the protein, but don't let that stop you from adding your own. Roast a whole chicken, or add a pork or beef roast in the crock pot on Sunday, and then use as you please in the recipes throughout the week. If you're a vegetarian, you can pre-roast tofu or simply pop open a can of your favorite beans and add those to the recipes as you like. You might also consider purchasing kale, arugula, spinach, or lettuce from the market and serving a few of the recipes with a big green salad to create a complete meal.
Keep in mind, these recipes are meant to inspire you, so it's ok to go off script a little. Maybe one recipe calls for roasted brussel sprouts, but you didn't purchase any. No worries, use the veggies that you've got. Or maybe a pizza recipe calls for gruyere cheese, but all you've got is mozarrella. Give it a shot! Recipe's aren't always hard and fast, and this meal plan is designed to let you easily make substitutions with the ingredients you have on hand.
Choose from your favorite vegetables listed below. You will need a minimum of 2-3 cups of roasted vegetables for each recipe. Depending on the recipes and the produce you select, you will likely need about 20lbs of vegetables to feed a family of 4 for the week.
Winter Squash (butternut, pumpkin, acorn, etc.)
Prices will vary, but with an average of about 2.50/lb for most vegetables, 20lbs of vegetables should run around $50.00
(This week's additional ingredients will vary according to the recipes you choose. You may be able to find some of these additional items, like cheese and bread, at your farmers market or local food retailer as well, so be sure to check!)
Sunday Prep Day:
Preheat oven to 475 degrees.
Cut all of your vegetables into bite-size chunks and slices.
Spread the root vegetables (potatoes, carrots, beets, radishes, turnips) and winter squash onto a single layer on a non-stick baking pan. Toss with a splash of olive oil, salt, and pepper. It’s important that each vegetable be touching the bottom of the pan. Overcrowding will cause the vegetables to steam instead of roast and caramelize. If you have more veggies than fit in your pan, you may need to roast several batches.
Roast for 30- 40 minutes, stirring with a spatula every 10 minutes to insure the vegetables don’t burn or stick to the bottom of the pan.
While the root vegetable are roasting, spread your remaining vegetables (zucchini, summer squash, peppers, onion, Brussel sprouts, eggplant) onto a nonstick baking plan and toss with olive oil, salt, and pepper as before. Once the root vegetables are finished cooking, remove them from the oven and add in the summer veggies, cooking for 15-20 minutes and stirring once at about the 10 minute mark.
Store your roasted veg in an air tight container in the refrigerator throughout the week.
If you are preparing meat for the week. Use your oven or a crock-pot to prepare the meat of your choice and add it into the roasted root vegetable dishes as you like.